Hot Yoga Flashcards
Pranayama - 2 set of 10
1) interlace your fingers up to the webbing
2) place your knuckles under your chin, elbows together at your chest
3) gaze forward
Inhale through your nose: lift your elbows up to the sky, gaze forward
Exhale through your mouth: lift your chin, gaze up, squeeze your elbows together at shoulder height.
Inhale: 6,5,4,3,2,1
Exhale: 6,5,4,3,2,1
Inhale: open your elbows and lift them up by your ears
Exhale: close your palms, hug your belly to your spine
Inhale: expand your chest, fill up
Exhale: loud HA sound, fill the room
5,6,7,8,9
Inhale: 6,5,4,3,2,1
Exhale: 6,5,4,3,2,1
Standing savasana
Samashtiti - standing at attention
1) step your feet together
2) press your hands to heart center
3) lower your gaze or close your eyes
Set intention
Ardha Chandrasana - Half moon pose
1 min 1st set, 30 sec 2nd set
Trans: Reach your arms over head, interlace your fingers, and release your index finger, this is your steeple grip
1) inhale: lengthen your spine
exhale: reach up and over to the right
2) Shift your hips to the left, and your shoulders to the right
3) Gaze forward
deepen
Inhale back to center
Exhale
Repeat left side
Anuvittasana - standing backbend
10 sec both sets
Trans: relax your head back and shake your head yes and no
1) gaze forward, or up at your thumbs
2) Lift your chest
3) Reach your arms up and back
Trans: Inhale stand up / Exhale fold forward with a flat back, option to bend your knees
Padahastasana - hands to feet
20 sec both sets
Trans: relax your head, walk out your feet keeping both heels grounded
1) Bend your knees, bring your belly to your thighs
2) Cup your heels with your hands from behind
3) Wrap your forearms behind your calves, gaze behind you
Trans: Release your heels, find your steeple grip. Inhale rise to standing with a flat back
standing savasana
Utkatasana - Awkward Pose - 3 parts
20 sec each part, both sets
Part 1
1) step your feet hip width apart
2) Lift your arms to shoulder height, reach forward
3) Bend your knees, sit your hips back and down
trans: slowly come back to standing
Part 2
1) Lift your heels, rise up onto your toes
2) Reengage your arms
3) This is the posture, option to press your knees up and forward, keep your heels lifted
Trans: Slowly straighten your legs, lower your heels
Part 3
1) Bend your knees, squeeze your thighs together
2) Shift your weight forward, hover your heels just above the mat
3) Slowly begin to lower, keep your chest lifted (keep your knees higher than your hips)
Trans: squeeze your thighs together to slowly stand up, release your arms, feet together
Garudasana - Eagle pose
20 sec both sets, both sides
1) Reach your arms up, touch your palms together
2) Bring your right arm under your left
3) Bend your knees and bring your right thigh over your left
Trans - release, reach your arms up, touch your palms together, other side or arms by your side
WATER BREAK!!!!!
Dandayamana Janu Shirasana - Standing Forehead To Knee Pose - 4 parts
1 min 1st set, 30 sec 2nd set
Part 1
1) Shift your weight into your left foot, bend you right knee, lift it to hip height
2) Flex your right foot, level your hips
3) Gaze forward, palms forward
(after 30 sec in set 1)
This is a great place to stay, or option to move on to part 2
Part 2
1) Hollow your belly, round forward, interlace all 10 fingers under the ball of your foot
2) Keep your knee at hip height
3) Gaze forward
stay here or option to move onto part 3
Part 3
1) If your standing leg is straight and strong, option to kick forward
2) keep your heel at hip height
3) Lengthen your spine, gaze forward
Part 4
1) If both legs are straight, option to bend your elbows, wrap your forearms around your calves
2) Slowly shift your gaze to your knee
3) Round your upper back, tuck your chin, and press your forehead in your knee
Slowly release, part 4 to part 3, to part 2, to part 1, step feet together
Dandayamana Dhanurasana - Standing Bow
1 min 1st set, 30 sec 2nd set
1) Bend your right elbow beside your right hip, palm facing up
2) Bend your right knee and grab the inner arch of your foot
3) Squeeze your thighs together, reach your left arm up, gaze forward, palm forward.
stay here or begin to kick into your hand, leaning forward as you kick.
Trans - Slowly rise to standing, release
Tuladandasana - Balancing Stick
10 sec both sets
Trans: step to the back of your mat
1) Reach your arms up, clasp your hands together into steeple grip. Interlace your fingers and release your index fingers, this is your steeple grip
2) Inhale, step forward on your right foot
3) Exhale, lengthen your spine and slowly lower your chest and lift your left leg up. Tuck your chin, gaze down
Dandayamana Bibhaktapada Paschimottanasana - Standing Separate Leg Stretching Pose
20 sec both sets
Trans: step to the top of your mat, and turn R/L - or stay at the back of your mat and turn R/L depending on the studio
Inhale reach your arms up, palms touch, exhale, open your arms to shoulder height, and take a wide step to the right
1) Inhale, lengthen your spine, exhale hinge at your hips, and fold forward
2) Grasp the outside edge of your feet or legs
3) Draw your hair line to the edge of the mat
Trikonasana - Hot Triangle Pose
20 sec both sets
Trans: Inhale reach your arms up, palms touch, exhale, open your arms to shoulder height, and take a wide step to the right
Turn your right foot out, bend your right knee, stack your knee over your ankle
1) Flip your palms open
2) Lean to your right
3) Reach your right arm down, your left arm up
Stand up, straighten your right leg, turn your right toes in, left toes out, repeat other side
Dandayamana Bibhaktapada Janu Sirasana - Standing Separate Leg Forehead To Knee Pose
20 sec both sets
Trans: Reach your arms up, palms touch, cross your thumbs for a prayer grip, take a small step to the right (about 2-3 ft) pivot right, square your hips (right hip back, left hip forward)
1) Lengthen your spine, tuck your chin, Round your spine
2) Press your forehead into your knee, bend your knee as much as you need to
3) separate your hands for balance
Trans out: bring your palms back to prayer grip, ground down through your back heal, slowly round up to standing, pivot left
Tadasana - Tree pose
30 sec both sets or option for toe stand in 2nd set
Trans: Turn to face top of your mat
1) Shift your weight in to your left foot, bend your right knee,
2) Bring your right heel to your left hip crease
3) Hold your fooot from behind, set your R hand at heart center, maybe your left hand to meet your right
Trans out: Turn your right knee forward, bring your feet together, and your hands by your side.
Padangustasana - Toe Stand Pose
30 sec, 2nd set of tree pose
From tree pose
Trans: If both hands are at heart center, option for toe stand. Hinge at your hips, fold forward hands to the mat, bend your standing knee and hover your hips over your heel
1) Bring your hands along side your hips for balance
2) Set your right hand at heart center
3) bring your left hand to meet your right
Trans Out:
Bring your hands in front of you, lift your hips, bring your hands to heart center
